THE BEST FOODS TO FIND VITAMIN D FOR KIDS

Vitamin D is an essential nutrient often referred to as “the sunshine vitamin.” This is due to our body’s ability to soak in the sunlight, and support the generation of Vitamin D. While the sun is a great provider of Vitamin D, it should not be our only source. Cold weather, cloud cover, sunscreen, and air pollution are a few of the many limiting factors for how much of a role the sun can truly have in supporting our production of Vitamin D. In fact, the USDA has gone as far as classifying Vitamin D as a, “dietary component of public health concern” (1). Therefore, it’s important we prioritize and incorporate dietary sources of this key micronutrient into our daily lives.

WHY IS VITAMIN D IMPORTANT?

Vitamin D is an integral component of a healthy, well-rounded diet. Adequate vitamin D is essential throughout the lifecycle to build and maintain bone mineral density. In addition, Vitamin D enhances our absorption of calcium and supports the development of a healthy immune system.

WHY DO KIDS NEED VITAMIN D?

Adequate Vitamin D is crucial for children as they are experiencing critical periods of growth and development. Ensuring our kiddos get the proper amount of vitamin D each day can go a long way toward setting them up for success. Still, many are left wondering, how much vitamin D for kids?

The current recommendations on Vitamin D for kids are (2):

• Children under 1 year old = 400 IU (10 mcg) Vit D per day
• Children older than 1 year old = 600 IU (15 mcg) Vit D per day

These recommedations are thought to meet the nutritional needs of nearly all healthy children

WHAT ARE GOOD FOOD SOURCES OF VITAMIN D?

Vitamin D can be found in several foods including (3):

SALMON

• Farm-raised and wild-caught salmon often vary in the amount of Vitamin D provided per serving. On average, wild-caught salmon can be seen as a richer source of Vitamin D (3).

TROUT

MUSHROOMS, MAITAKE

• The amount of Vitamin D provided by mushrooms varies greatly depending on the mushroom species and growing conditions. The form of Vitamin D provided by mushrooms and other plant-based sources is known as Vitamin D2 (3).

SARDINES

EGGS

• Whole eggs are a great way to get Vitamin D, especially if fish is not your thing. The Vitamin D boost you receive from eggs is a result of the nutrient-rich egg yolks.

TUNA

These foods might not necessarily be at the top of your child’s wish-list when it comes to mealtime. For this reason, many food producers fortify products to increase the amount of Vitamin D provided. Some foods commonly fortified with Vitamin D include:

• Milk
• Milk-alternatives
• Orange Juice
• Cereals and Oatmeal
• Yogurt

Still, adolescents often fall short of reaching their recommended intake of Vitamin D. In a large health survey (called the National Health and Nutrition Examination Survey), the Vitamin D intake of children 1-3 years old was assessed. Results indicated that approximately 82% of the surveyed particpants fell short of meeting the daily Vitamin D recommendation (4).

Because of this, many parents have taken the step to implement a daily Vitamin D supplement. Vitamin D gummies for kids and liquid Vitamin D for kids are easy and effective ways to get some extra Vitamin D into your child’s diet. Daily supplementation with Vitamin D provides the dietary support to help grow and strengthen healthy bones, maintain normal calcium levels, and bolster the immune system.

HELPFUL TIPS TO TACKLE VITAMIN D

COMBINE IT WITH CALCIUM

It is often recommended to provide kids Vitamin D with Calcium. Vitamin D has a positive impact on the effective uptake and absorption of Calcium, another key micronutrient needed for proper growth and development. Milk is a great option for kids because it provides both Vitamin D and Calcium. You can also try a children’s Vitamin D supplement, some of which combine Vitamin D and Calcium in one delivery format.

LOOK AT THE LABEL

Label reading is extremely important. Fortunately, updated nutrition facts panels now included the amount of Vitamin D contained in their product. When deciding between products at the grocery store, look for Vitamin-D fortified options such as low-fat dairy products, dairy alternatives, grains, and cereals. You can often find easy swaps to seamlessly plug into your child’s daily routine, supporting their intake of Vitamin D.

Maybe a Multi? An effective children’s multivitamin will be sure to pack a good bit of Vitamin D into each serving. Sometimes, this is the easiest way to cover your child’s general nutrition bases. Multivitamins can come in a variety of formats and flavors, making them a fun addition to your kiddos daily routine.

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.

2. National Institutes of Health, Office of Dietary Supplements , Vitamin D Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/, last accessed 11/1/2022.

3. US Dept of Agriculture. FoodData Central. USDA Agricultural Research Services. Published 2019. Accessed November 10, 2022. https://fdc.nal.usda.gov/index.html

4. Bailey A, Fulgoni V, Patterson A, et al. Examining Nutrient Adequacy, Iron Deficiency, and Anemia in US Children 1–3 Years of Age Using Data From NHANES 2001–2016, Current Developments in Nutrition. 2020;4(2):507, doi.org/10.1093/cdn/nzaa046_007.